Believe it or not! The global avocado market was approximately 14.85 billion US dollars in 2022 and is expected to grow at a compound annual growth rate of 7.3% from 2023 to 2030! Increasing awareness about healthy fats (monosaturated fats that increase good cholesterol) and how beneficial they are for heart-health have put avocadoes on the top of the healthy food pedestal. Another reason why avocado is literally selling like “hot cakes” these days is because it’s a weight-loss friendly food with a high amount of healthy fats, fiber, which promote a feeling of fullness and satiety. But some people are allergic to avocadoes – the polyols/sorbitols in avocadoes can affect people with sensitive stomach, leading to pain and bloating. Even in normal people, the high fiber content may cause gastrointestinal issues. Others find it too expensive (prices can range from 100 to 300 INR for a single avocado). Well, there are some ethical and environmental issues as well – an increase in avocado worldwide is causing massive deforestation with forest land with diverse wildlife being destroyed to produce avocado on a massive scale, contributing to climate change and global warming. Some reports say that as many as 20,000 acres of forest, the area of more than 15,000 American football fields, are cut down each year to produce avocadoes to meet increased demand (particularly in Mexico, where avocados are produced in bulk, it’s accountable for 98% deforestation!). If any of these reasons bother you, and you want to cut down the consumption of avocadoes, check out these 5 healthy substitutes for the creamy food.
How Avocadoes Help with Weight Loss?
The creaminess and healthy fats of avocados make for a satisfying and nutritious meal option. Avocados can aid in weight loss due to their high content of healthy monounsaturated fats and fiber, which promote a feeling of fullness and satiety, helping to reduce overall calorie intake. They also offer essential nutrients like potassium, folate, and vitamins K and C, enhancing the nutritional value of your diet. Avocado consumption supports a robust metabolism by facilitating the absorption of fat-soluble vitamins. Furthermore, avocados have a low glycemic index, helping regulate blood sugar levels and prevent cravings. While they are calorie-dense, incorporating avocados in moderation as part of a balanced diet can boost weight loss, when combined with a calorie deficit and physical activity. So, in short, healthy fats, fiber, vitamins, mienerals, and a carotenoid called lutein (improves memory, boosts brain activity) all make avocadoes a healthy and diet-friendly food. Also read: “What Makes Avocado a Weight-Loss Friendly Food?”
1. Almond Butter/Peanut Butter: You get protein, healthy fats, fiber, vitamins, minerals from these nut butters and they can replace avocado on your morning toast, smoothie bowl, and oatmeal.
2. Hummus: A delicious dip made with chickpeas (rich in protein), tahini (made from toasted seeds), garlic, olive oil (healthy fats), lemon, and salt – it’s creamy texture can be layered over whole-grain toast or included into the quinoa bowl along steamed veggies (broccoli, sweet potatoes), and grilled chicken or paneer.
3. Silken Tofu: Silken tofu has a soft, creamy, and silky texture. It’s much less firm than traditional tofu and can be easily blended into smoothies, soups, sauces, and desserts. Silken tofu is a good source of plant-based protein, making it a popular choice among vegetarians and vegans. It’s also a source of essential nutrients like calcium and iron. This type of tofu can be used in desserts, smoothies, salad dressings, and dips.
4. Chia Seeds: Chia seeds can be added to various foods and beverages, such as smoothies, yogurt, oatmeal, salads, and baked goods, to enhance their nutritional value and promote a feeling of fullness. The high soluble fiber in chia seeds promote fullness and reduces overeating. With a moderate protein content and relatively low calorie count, they help control appetite and stabilize blood sugar levels. Chia seeds also aid in hydration and provide essential nutrients, such as omega-3 fatty acids, calcium, and antioxidants.
5. Greek Yogurt: Greek yogurt is rich in protein, with about twice the protein content of regular yogurt. Protein is essential for maintaining and building lean muscle mass, and it also promotes feelings of fullness and satiety, which can help reduce overall calorie intake. Greek yogurt can serve as a creamy and nutritious alternative to avocado in various dishes. From guacamole to smoothie bowl, you can make so many dishes by replacing Greek yogurt with avocado.
Summing up, avocadoes or no avocadoes, you can lose oodles of weight eating normal food. On the Rati Beauty diet, there’s no need to rely on avocados for weight loss. This balanced approach emphasizes eating regular, nutritious foods while still achieving your weight loss goals. With the right portion control and a focus on overall calorie intake, you can enjoy a wide variety of foods, making the journey to a healthier weight both effective and enjoyable.